Premature Death: Reduce Your Risk by 31%

Written by Dr. Steve Chaney on . Posted in Premature Death

Add 3.4 Disease-Free Years To Your Life

Author: Dr. Stephen Chaney

reduce premature deathIf you could reduce your risk of:

  • Heart Disease (primarily heart attack) by 24%,
  • Stroke by 33%,
  • Cancer by 14%
  • Premature death by 31% (That would add approximately 3.4 years of disease-free years to your lifespan),

Would you be interested in knowing more?

What if you could enjoy all these benefits:

  • Without it costing you an extra penny?
  • Without any side effects?
  • And you felt great?

Would you like to know the secret?  The secret is a diet rich in fruits and vegetables – probably a lot more fruits and vegetables than you are currently eating. Let’s look at the evidence.

How Was The Study Done?

reduce heart attacksYou may be saying “That’s not news. I’ve heard that before.” Yes, there have probably been hundreds of clinical studies looking at the benefits of diets rich in fruits and vegetables. There have also been several meta-analyses that have combined the data from many individual studies to improve that statistical power of their conclusions.

However, this study (Aune et al, International Journal of Epidemiology, DOI: 10.1093/ije/dyw319 ) is unique.

  • It is the largest and most comprehensive meta-analysis looking at the benefits of fruit & vegetable consumption ever undertaken.
  • It analyzed 142 published clinical studies with over 2.1 million subjects from around the globe.
  • There were 43,000 cases of heart disease, 47,000 cases of stroke, 112,000 cases of cancer, and 94,000 deaths in these studies.
  • It had enough statistical power to determine even minor effects of fruit and vegetable intake.
  • It is the first meta-analysis with enough data to accurately determine the optimal intake of fruits and vegetables.

 

Premature Death:  Reduce Your Risk By 31%

reduce premature death by eating fruits and vegetablesFor most of the health outcomes examined in this study, the optimal intake of fruits and vegetables was 10 servings a day. When they compared people who were consuming 10 servings a day to people who were consuming less than one serving a day,

  • Heart disease was reduced by 28%.
  • Stroke was reduced by 33%.
  • Premature death was decreased by 31%.
  • The fruits and vegetables most strongly associated with this benefit were apples, pears, citrus fruit, green leafy vegetables, and cruciferous vegetables.

For cancer, the optimal intake of fruits and vegetables was 6 servings a day. When they compared people who were consuming 6 servings a day to people who were consuming less than one serving a day,

  • Cancer was reduced by 14%.
  • The fruits and vegetables most strongly associated with reduced cancer risk were green vegetables such as green beans, yellow vegetables such as peppers and carrots, and cruciferous vegetables.

The authors speculated that the relatively small reduction in cancer risk they observed may have been because they were looking at total cancer cases rather than looking at individual cancers. Previous studies have suggested that fruits and vegetables reduce the risk of some cancers much more than others.

Finally, the authors estimated that:

  • 6 million premature deaths/year worldwide could be prevented if people consumed 6 servings of fruits and vegetables a day, and…
  • 8 million premature deaths/year worldwide could be prevented if people consumed 10 servings of fruits and vegetables a day.

What Does This Mean For You?

When the USDA rolled out the “Food Guide Pyramid” in 1992, they recommended 2-4 servings of fruit and 3-5 servings of vegetables a day. They tried educating the American public for almost a decade to no avail. Only 3% of Americans even came close to that recommendation.

In 2011 they threw in the towel and introduced “My Plate”, which recommended 5 servings (2 fruits and 3 vegetables). This is also the current recommendation of the WHO and England. “How well are we doing with this recommendation?”, you might ask.

good news bad newsThe answer is “not very well.”  The bad news is the CDC estimates that less than 13% of Americans eat 2 servings of fruit and 2-3 servings of vegetables a day. An average American eats one serving of fruit a day and less than 2 servings of vegetables a day. Clearly, we have a long way to go.

My guess is that only vegans come close to the recommended 10 servings a day, and that’s only if they skimp on beans, nuts, and grains so they can load up on fruits and vegetables.

The good news is every added serving of fruits and vegetables is beneficial. The authors of the study estimate that for every increase of 2.5 servings a day:

  • Heart disease would be reduced by 8%
  • Stroke would be reduced by 13%
  • Cancer would be reduced by 3%.
  • Premature death would be reduced by 10%

If we were to increase our intake of fruits and vegetables to even 6 servings a day:

  • Heart disease would be reduced by 16%
  • Stroke would be reduced by 22%
  • Cancer would be reduced by 13%.
  • Premature death would be reduced by 27%.

What About Supplementation?

The authors of the study stated: “Most likely it is the whole package of beneficial nutrients you obtain by eating fruits and vegetables that is crucial to health. This is why it is important to eat whole plant foods to get the benefit, instead of taking antioxidant or vitamin supplements…”

I agree in principle. It is impossible to duplicate the myriad of nutrients found in whole foods in a supplement. More importantly, we can do better. We should all work towards increasing the amount of fruits and vegetables in our diet.

However,

  • When there is such a huge gap between what Americans are eating and the optimal intake of fruits and vegetables, and…
  • The USDA has tried for decades to get Americans to eat more fruits and vegetables without success, and…
  • We know many of the beneficial nutrients found in those fruits and vegetables…

Supplementation also makes sense. Choose a company that you can trust and try to fill the gap between what you need and what you are getting from your diet.  And, increase your intake of fruits and vegetables to decrease your risk of premature death.

 

The Bottom Line

 

  • A new meta-analysis that combined the data from 142 published clinical studies with over 2.1 million subjects has concluded that increasing our intake of fruits and vegetables to 10 servings a day would:
    • Reduce heart disease (primarily heart attacks) by 24%.
    • Reduce strokes by 33%.
    • Reduce cancer by 14%.
    • Reduce premature death by 31% (That would add approximately 3.4 years of disease-free years to your lifespan).
    • Result in 7.8 million fewer premature deaths/year worldwide.
  • The bad news is that:
    • The CDC estimates that less than 13% of Americans eat even 2 servings of fruit and 2-3 servings of vegetables a day.
    • The CDC also estimates that the average American eats one serving of fruit and less than 2 servings of vegetables per day.
  • My guess is that only vegans come close to the recommended 10 servings a day, and that’s only if they skimp on beans, nuts, and grains so they can load up on fruits and vegetables.
  • The good news is every added serving of fruits and vegetables is beneficial. The authors of the study estimate that for every increase of 2.5 servings a day:
    • Heart disease would be reduced by 8%
    • Stroke would be reduced by 13%
    • Cancer would be reduced by 3%.
    • Premature death would be reduced by 10%
  • We can do better. We should all work towards increasing the amount of fruits and vegetables in our diet.
  • However,
    • When there is such a huge gap between what Americans are eating and the optimal intake of fruits and vegetables, and…
    • The USDA has tried for decades to get Americans to eat more fruits and vegetables without success, and…
    • We know many of the beneficial nutrients found in those fruits and vegetables…
  • Supplementation also makes sense. Choose a company that you can trust and try to fill the gap between what you need and what you are getting from your diet.

 

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

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Latest Article

How To Treat Tight Hamstrings

Posted March 21, 2017 by Dr. Steve Chaney

Stretching Hamstrings Can Cause Them To Tear

Author: Julie Donnelly, LMT – The Pain Relief Expert

Editor: Dr. Steve Chaney

 

how to treat tight hamstrings“Don’t stretch your hamstrings” is the opposite advice to that given to the vast majority of athletes, especially runners. There is good reason to stop before you stretch, and consider why your hamstrings feel tight in the first place before determining how to treat tight hamstrings.

I received a message about a hamstring injury on one of the forums that I moderate. The message came from a father who was concerned about his 12YO son, an avid athlete. While stretching his hamstrings, he heard a “pop” and immediately felt pain at his butt and behind his knee. A few days had passed and the boy was still having hamstring pain while sitting and walking.

The first thing someone may tell him is to stretch, and that’s the last thing that should be done. He needs to get an MRI to make sure that his hamstring tendon isn’t torn. If that’s okay, then he needs to look more in depth to find out why his hamstrings are tight.

Why Your Hamstrings May Be Overstretched

overstretched hamstringsVery often your hamstrings will feel tight even though they are actually being overstretched!  Your hamstrings originate on your posterior pelvis, and one of your quadriceps muscles originates on the front of your pelvis. The quadriceps muscle is Rectus Femoris which goes from your pelvis, over your kneecap and down to your shin bone.

When your Rectus Femoris is tight, it will pull your pelvis down in the front. This causes your pelvis to move up in the back, and your hamstrings get overstretched. Your hamstrings feel tight, but if you then try to stretch them, you could tear them. In fact, if they are tight enough, you could actually pull the tendon away from the bone.

I’ve found that your hamstrings will often release on their own when you treat your quadriceps. As your quadriceps aren’t pulling down on the front of your pelvis, it allows your posterior pelvis to go down. As your posterior pelvis goes down, it releases the over-stretch from your hamstrings.

How to Treat Tight Hamstrings

release quadricep tensionPay attention to tight quadriceps when deciding how to treat tight hamstrings.

Fortunately, it’s really easy to release the tension in your quadriceps. I teach these treatments, and many more, in my book: Treat Yourself To Pain-Free Living.

In this picture, I’m using the Julstro Power Roller to push (don’t roll) from the top of my thigh to just above my knee.

I’ve found that the Power Roller gives more focused strength than using a foam roller. Also, tools that have beads that roll can’t go deep enough to reach the lower fibers of this thick muscle.

You’ll find a big spasm, which feels like a bump, at the point shown in this picture. When you go over the spasm, it will hurt so start out slow and build up strength to go deeper.

Also, treating your quadriceps will not only help release your hamstrings, but it is also the treatment for knee pain. This helps you eliminate two painful conditions, not just one! This is also one of the series of treatments for releasing low back, hip, and groin pain. It’s an especially good self-treatment to learn. You can also do this treatment while sitting in a chair with your knee slightly bent.

 How to Treat Tight Hamstrings While Treating Spasms

treat tight hamstringsAFTER you treat your quadriceps, then you can treat your hamstrings. The picture on the left not only treats the spasms, but it also stretches your hamstrings.

I prefer the Julstro Perfect Ball  over any other type of ball.  The Perfect Ball is solid in the middle and soft on the outside, giving great pressure without hurting the muscle.

Put the Perfect Ball on a hard surface such as a wooden stool or corner of a desk.

Rest your hamstrings on top of the ball, moving until you find the spasm in the muscle.

Finish by straightening your leg which will stretch your hamstrings. Go slowly and don’t strain the muscle, just move to a “hurts so good” level.

pain free living bookTreat Yourself to Pain-Free Living  shows you how to treat spasms from your head to your feet. If you are in pain, or if you love sports and your joints feel tight, this book will become your favorite “tool!”

Now, you know how to treat tight hamstrings.

Wishing you well,

Julie Donnelly

 

About The Author

julie donnelly

Julie Donnelly is a Deep Muscle Massage Therapist with 20 years of experience specializing in the treatment of chronic joint pain and sports injuries. She has worked extensively with elite athletes and patients who have been unsuccessful at finding relief through the more conventional therapies.

She has been widely published, both on – and off – line, in magazines, newsletters, and newspapers around the country. She is also often chosen to speak at national conventions, medical schools, and health facilities nationwide.

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

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